Thursday: 120503

Posted: May 2, 2012 by Todd Katz in WODs
Tags: , , , , ,

Reminder:  6:30 PM class is cancelled.  Nutrition Seminar is taking its place.  The workout below is your entrance into the Nutrition Challenge.  If you cannot make the workout on Thursday and plan on doing the nutrition challenge, please talk to or email me.


Three rounds of:
75/55 pound Power snatch
Box jump, 24/20″ box
75/55 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

  1. Joe says:

    7am open. Switching to 6am.

  2. Luisa says:

    6am is open. Finals week has officially started, meaning I get no sleep – ever.

  3. darbynelson says:

    JUST A REMINDER: The wonderful Westfield Crew team is having a fundraiser at Genghis Grill TONIGHT from 5:00 PM – 10:00 PM. Genghis grill is just one stop down 50 from the box inside the Costco/Target parking lot. A portion of the proceeds goes to our team which is not funded by the high school and the members have to pay all the costs. Just say you’re with Westfield Crew when you enter! If you’re into the whole Paleo thing leading up to the challenge, it’s a very paleo-friendly place.


  4. Jon W says:

    130 RX – by round 50/40/40

  5. Amanda Esposito says:

    145 Rx
    Dragging this morning for some reason and legs burned out from yesterday’s workout…

  6. Morgan says:

    I won’t be making it to the 930 class. Sorry for the late notice.

  7. Alex F says:

    129 w/ green band & 55 thruster.

  8. Frank O says:

    206 MOD due to right shoulder issue (Weighted squats butt to slam ball 25# for thrusters, weighted GHD sit ups for ctb pull ups 15,hang power cleans 75# for hang cleans)

  9. Nelson says:

    153 Rx (also dragging this morning and sore from the week)

  10. salbec says:

    196 Rx

  11. hammerdowncougar says:

    229 Rx

  12. Kevin Boteler says:

    My 0930 is open. I am not going to make it there.

  13. Rebecca B says:

    129, chin over bar pulls ups, rest rx

  14. Joe says:

    147 total reps (59, 44, 44) – pullups were chin not full C2B.

    Was going to take a rest day but doing the nutrition challenge and had to post the baseline…fourth day in a row and my body was beat.

  15. dan says:

    160 rx (55, 52, 53)

  16. Mark Loper says:

    Rough slow morning today, just couldn’t get moving. 109 RX (36, 36, 37)

  17. Lynda says:

    163, blue band pullups, 45# snatch

    8 more reps than last time, plus 10 more pounds on thrusters

  18. fnotarangelo says:

    Phillie Hotel WOD (Rocky theme song in background)
    100 Pushups
    100 Situps
    100 Air Squats

  19. Andrea says:

    125 RX except green band chin to bar

  20. KateP says:

    168 – red band for pull-ups (I can get my chest to the bar, but can’t figure out how to get it to touch the bar), and step-ups, RX weights

  21. dbmorgan02 says:

    188 Rx. C2B pullups… how I loathe thee!

  22. jillarias says:

    146 Rx except for skinny red band on pull-ups.

  23. Leigh N says:

    So wish I could do this WOD but cant fit in – my 5:30 is open.

  24. RichW says:

    167…felt aweful today…

  25. Rich T. says:

    171 rx
    (5 more than my little sister)

  26. Pat K says:


  27. Andy M says:

    197 rx

  28. Jason says:

    165 rx

  29. Claudia says:

    165 red band, 45# Thruster and very bad power snatches

  30. Wooster22 says:

    182rx (except c2b-blue)

  31. Todd Katz says:

    195 Rx Rounds 3 was just a real hoot.

  32. lafinkel says:

    118: Rx except pullups to chin in rounds 2 and 3

  33. Atacan says:

    124 reps; Rx

  34. tanya says:

    166 RX except pull ups to in chin…wouldv’e had 6 more if my OLDER brother hadn’t burped in my face so much…

  35. Matt McG. says:

    164 green band for pull ups everything else Rx

  36. Scott says:

    155 Rx

    not my best…happy to get through it today

  37. Jeff Milam says:


  38. monroemiller says:

    WOD: 222 Rx
    -need to not peak in the first round…

  39. lil'b says:

    162 rx

  40. kbmarchwicki says:

    215 Rx

  41. TimT says:

    145 Rx (blue band)

  42. KJD says:

    190 Rx

  43. Marla says:

    122. Red band and skinny red band for pull ups. Went really slow today.

  44. clawson410 says:

    132 RX

  45. Lou Lyons says:

    167 Rx

    I think I did better on the last one. Too many days off.

  46. jeanney says:

    Sorry to have missed this WOD – looks like fun! I’ve been going to Catalyst Athletics for several weeks. Great programming with a focus on Olympic lifting. However, the people aren’t like the Hammer Down family — definitely no woo-hooing crowds! But it’s just too far for me so will be switching to Mad Dawg Fitness next week.

    Today’s WOD at Catalyst was:

    Bench press 8 x 3 (65# – 70#)
    Chin ups jumping on box 8 x 3 (was a MOD – was supposed to be strict pullups)

    Row 500m + 30 Slam Balls (12#) + 16 KB Half Moon (swing KB from one hip to the other hip, going overhead)
    Row 500m + 25 Slam Balls + 16 KB HM
    Row 500m + 20 Slam Balls + 16 KB HM
    Row 500m + 15 Slam Balls + 16 KB HM

    Good luck on the nutrition challenge!

  47. Min says:

    145 blue/red band for C2B

  48. Mike Ponder says:

    215 Rx except I had to leave out the snatch and thrusters after the 1st round.

  49. Kistin says:

    155 – 50# snatch, 55# thruster, red band

  50. apryorconsult says:


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